23-11-2019

Clyde Coast Crossfit – Partner CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of “Cindy”

5 x Pull Ups/Ring Rows

10 x Press Ups

15 x Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

8 Cal Bike

6 x Burpees
1 working 1 resting – round ON round OFF format.

1 min rest………

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

8 x Wall Balls 9/6kg

6 x TTB
1 working 1 resting – round ON round OFF format.

1 min rest……

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

8 Cal Row

6 x OH DB Lunges 22.5/15kg
1 working 1 resting – round ON round OFF format.

1 min rest……

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

8 x KB Swings 32/24kg

6 x CTB Pull Ups
1 working 1 resting – round ON round OFF format.

1 min rest…….

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